WOD

CH, EW, WB – CROSS TRAINING  Weightlifting 5th and last Cycle Wendler: Bench Press (5. 5, AMRAP) 5 x 65% x (TM + 20#) 5... Read More

CH, EW, WB – CROSS TRAINING WOD –  Zembiec (Time) 5 Rounds for time of: 11 Back Squats, 185# 7 Strict Burpee Pull-ups 400m Run... Read More

CH, EW, WB – CROSS TRAINING WOD –  METCON (Time) Cross Training Games 2015 Triplet Modified AFAP: 40 Atomic sit-ups (45 / 35 #) 10... Read More

CH, EW, WB – CROSS TRAINING WOD (Time) Max Effort 2k Row QOD – What’s your go-to karaoke song?  

CH, EW, WB – CROSS TRAINING  Weightlifting Cycle 4 Week 4 of Wendler: DELOAD week. Deadlift (5, 5, 5) 40% x (TM + 15#) 50%... Read More

CH, EW, WB – CROSS TRAINING  Weightlifting Cycle 4 Week 4 of Wendler: DELOAD week. Bench Press (5. 5, 5) 40% x (TM + 15#)... Read More

CH, EW, WB – CROSS TRAINING WOD –  METCON (Time) For time: 30 Thrusters (95#/65#) 20 Sit-Ups 400m Run 20 Thrusters (115#/85#) 30 Sit-Ups 400m... Read More

CH, EW, WB – CROSS TRAINING  Gymnastics Weighted Pull-ups (Build to Heavy 1RM no more than 4 sets) Push Press (2-2-2-2) WOD –  METCON (Time)... Read More

CH, EW, WB – CROSS TRAINING WOD –  Zeus (Time) 3 Rounds for time of: 30 Wall-Ball Shots, 20# 30 Sumo-Deadlift High Pulls, 75# 30... Read More

CH, EW, WB – CROSS TRAINING  Weightlifting C4W3: Back squat (5, 3, 1+ on last set) 5 x 75% TM + 15# 3 x 85%... Read More